Program Design from the Ground Up:

Creating Optimal training Programs

Robert dos Remedios, MA, CSCS, SCCCDirector of Speed, Strength & ConditioningCollege of the Canyons, Santa Clarita, CA

www.coachdos.com

THANKS!!!

• Joe Dowdell and his PEAK Staff!• All my mentors, friends, and

influences in this biz…..too many to list

• My wife Francine and my daughter Annabella (you’ll meet her later…)

• All of you for being here and feeling that listening to me might

be a worthwhile experience!

My Background….• Former D1 Football athlete @ University of

California, Berkeley• MA in Kinesiology from California State

University, Northridge• CSCS Since 1990

• CSCCa certified strength coach• NSCA Collegiate S&C coach of the year in

2006• Head S&C coach at College of the Canyons,

CA since 1998• Men’s Health Power Training (Rodale Books)

& Cardio Strength Training (Rodale Books)• Coachdos.com Premium site started in 2010

My girls….

My Boy Frankie Addelia!

Championships Start HERE!

What is my job??• Build Better Athletes…..• Build better PEOPLE!• There is a BIGGER picture than getting Bigger, Stronger, Faster….getting a scholarship etc. MUCH BIGGER PICTURE

“Coaches Elevate” – Brian Grasso-

“The Harder you work, the harder it is to give up!”

Create a competitive training environment…..

Create a competitive training environment…..

Who would you want to meet in the 4th quarter??

Program Design 101…• “Needs Analysis”• Checklist : Strength, Power, Sport-speed, reactivity, lean body mass, fat loss, energy system training• Injury Preventon? As opposed to injury promotion??• Functional Training? As opposed to DYSFUNCTIONAL Training??

“Pain and Anguish is an amazing glue that bond people together”

Do you need to have played/competed in the sport/activity in order to train the athlete?

• Nope….but you sure as heck better know the sport demands!

Training Session Components:• Mobility/ Activation – Foam roll, TGU’s• Complex warm-up – Bar Complex• Olympic Lift variation – Clean/Snatch variation, Explosives• Strength Training – Full-body, push/pull• Core – Rotational/anti, stabilization, dynamic• Finisher – anaerobic circuits, specific running• Stretch – Band self-stretch

You better have a TRAINING PHILOSOPHY!

• The Foundation…Bedrock of your training programs• Don’t confuse this with your training techniques and tools

WORK CAPACITY….BUILD BULLET PROOF ATHLETES!

Your ‘Toolbox’• If you haven’t used a specific tool in your toolbox during your last couple of training cycles, throw it out.• Don’t be a DABBLER!

Hey Dos….are you a• Olympic lifting guy ???• Kettlebell guy ???• TRX guy ???• Sandbag guy ???• _________ (insert tool of your choice) guy ???

YES!

1. Body weight before external resistance2. Train to the 5th PowerThis is a concept I learned from Juan Carlos Santana – basically it refers to the following.a) Train in a standing position, GROUND BASED b) Train with free weights (destabilized).c) Use Multiple Joints (the kinetic CHAIN is natural d) Train with explosivenesse) Train functionally - train movements not muscle groups.3. Train unilaterally and multi-planar4. Use all primary methods to develop strength5. Variation6. Avoid mimicking skills7. Train with Balance•Balance between motor qualities •Balance between movement patterns (e.g. horizontal push-pull) 8. Focus on Rate of Force Development.9. Train the antagonistsThink about it – how fast would you drive your car if you knew your brakes were not working at their best?10. Use Undulating Periodization

As stolen from Alwyn Cosgrove…..He just says shit better than me. Sigh

Let’s look at a few Training programs…

Sample Training Program

Day Exercise Sets Reps NotesMonday

Full Squats 5 5Do 4 progressively heavier sets of 5, with the 5th set being your 5RM.

  Deadlifts 5 5(Do the same as above.)

  Bench Press 5 5(Do the same as above.)

  Incline DB Press 2 12-20 Wednesday

Light Squats or Lunges 4 8Each leg.

  Good Mornings 3 8-12 

 Shoulder Press or Dips 5 or 4 5 or Max

If doing dips, go until you get 12 each time. Then add weight.

  Pullups 4Max  Friday

Full Squats  5  8-12

Warm-up to 3 reps with 5 more lbs than you used on Monday. On the following Monday use this weight for your 5th set.

  Bent-Over Row 5 5 

 Incline Bench Press 5 5 

 Triceps Extensions 2 12-20

Weekly:• Knee Dom = 18• Hip Dom = 5• Upper Push = 19• Upper Pull = 5• Bilateral = 44• Unilateral = 0

Weekly:• Knee Dom = 9• Hip Dom = 3• Upper Push = 13• Upper Pull = 4• Bilateral = 43• Unilateral = 0

*single joint = 9

Day 1)Power-cleans – 5 sets of 5Squats – 5 sets of 8Stiff leg deadlifts – 3 sets of 8Standing calf raises – 4 sets of 12

Day 2)Power snatches – 5 sets of 3Push presses – 5 sets of 5Flat bench presses – 5 sets of 8Dips – 3 sets with bodyweight

Day 3)High-pulls – 4 sets of 5Front squats – 4 sets of 5Pull-ups – 4 sets with bodyweightBarbell curls – 5 sets of 8

Weekly:

• Forget about it…

mon tues wed thurs friDot Drill/AgilityDot Drill/AgilityDot Drill/AgilityDot Drill/AgilityDot Drill/Agility

Box Squat or    Squat Variation(1)

Sprint Work Power Clean Sprint Work Parallel Squat

Towel Bench or Bench Variation(2)

Plyometrics(4) Dead Lift(5) Plyometrics Bench Press

Auxiliary Lifts Flexibility Auxiliary Lifts Flexibility Auxiliary Lifts

Flexibility(3) Technique Flexibility Technique Flexibility

A lot of S%#T

can happen in

18 years!

•At a minimum, the following exercises should be performed. The emphasis is on upper body strength since all of the running involved will work the lower body a lot. Still, some strength and flexibility training of the lower body should be included.

•Choose a weight with which you can perform at least 8 reps and no more than 12. If you cannot do 8, go on to the next exercise and remember to pick a lower weight next time. If you can lift more than 12, move on and next time pick a higher weight. All lifts are done to a count of TWO TO LIFT, a count of FOUR TO LOWER. The goal is to reach "momentary muscular failure," that is that you cannot lift any more weight without resting. Move immediately to the next exercise. YOU NEED ONLY TO PERFORM ONE SET PER TRAINING PERIOD. •As a general rule, the Offseason is the only time you will see significant strength gains. In the Preseason and Inseason periods there are too many other activities going on and too many nagging little injuries for you to concentrate on strength. Encourage your players to continue weight training in the Offseason and you will see a stronger, fitter team come next season. 

Actual Rugby training Intro quotes, written by a D1 S&C coach….

“The will to win is nothing without the will to PREPARE”

-Juma Ikangaa-

Training in 2011: How I got here…

• Linear vs. Undulating Periodization….

My evolution…• Linear 1989-2004* • 2005-present…..“Alternating linear” Periodization

*2004 won JC National Championship in football…only team to ever go 14-0 in JC history.

SO WHY CHANGE?!?!

Date Description Lifting ProgramWeeks

Sept. 1, 2004 Game week #1 Begin In-Season Complex training 5Oct. 6, 2004 Bye Week "Change-up" - no complexing 1Oct. 13, 2004 Game week #6 Back on Complex training program 4Nov. 10, 2004 Game week #10 "Change-up" - no complexing 1Nov. 17, 2004

Bowl Game, 1st round playoffs Back on Complex training program 1-4

    

     

Dec. 8, 2004

State/National Championship    

MONDAY TUESDAY WEDNESDAY

BACK SQUAT 6-5-4 +BENCH PRESS 6-5-

4POWER CLEAN 3-2-2-

2

BOX JUMP X 5 M.B. DROP X 8 M.B. SCOOP X 5POWER SNATCH 4 X 3

+B.N. SPLIT JERKS 4

X 4REVERSE LUNGE 6-5-

4

TUCK JUMP X 4LATERAL LADDER

X 2 SPLIT BOX JUMP X 8GOOD MORNINGS 3 X

8M.B. THROW W/

PARTNERGLUTE-HAM RAISE 3

X 8-10M.B. OVR. SHOULDER

W/ PTNR 4 x 10 (1 leg) PULL-UPS 3 X 5

4 X 10DB SHOULDER

CIRCUIT MB PULLOVERS X 5

4 WAY NECK X 5 + OR 4 WAY NECK X 5 +4 WAY NECK BULLET

10 SEC.PLATE CIRCUIT 3

SETS4 WAY NECK BULLET

10 SEC.

It all started with a simple question…

Al Vermeil: “Dos do you think you may have over-trained your football players using this training system?”

Dos: “what do you mean? We won every single game…threw 2 shutouts in the playoffs! Pfffft…”

……then the 2nd guessing started.

Alternating Linear : Sample cycles

COC 12-week Alternating Linear Cycle (sets x reps)  

Weeks Oly/Explosive Compounds

1-3 3-4 x 5 3-4 x 10

4-6 4-3-2 (1) 3-4 x 5

7-9 3-4 x 4 3-4 x 8

10-12 3-2-1 (1) 4-3-2 (1)

Where are all the isolation / single joint exercises?

•In the shitty programs…•In non-real world programs (internet)…•In OLD programs (non-conforming conformists)…

“No personal confrontation = no toughening”

Lifting sessions at a glance…

• Average 15-20 sets per session• Typical sessions run 35-50 min depending on size of group• Intensity is HIGH• NO SLOW CONCENTRICS!• Tempo is FAST• Focus is MANDATORY

GO HARD OR GO HOME!

THE MEAT BEANS AND POTATOES LEGUMES OF IT…..

Sample “Modified Full-Body” lift

Modified Full-Body Lift

Pre workout Foam RollTGU's

Bar complex

Workout Day 1 Day 2 Day 3?Oly/Explosive Hang Clean DB H. Snatch CST

Knee Dom Front Squat Step-up Oly liftsHip Dom DB 1-leg RDL TRX SHELC Prehab

Upper Push Push press Db 1-arm BP CoreUpper Pull TRX Partner row Chins

Core Slide Saw TRX press-out Core Dynamic 1/2 TGU MB swings

Sample “Push-Pull” liftPush-Pull lift

Pre workout Foam RollTGU's

Bar complex

Workout Day 1 Day 2 Day 3 Day 4Oly/Explosive Power Clean CG Hang Snatch Split H.Clean Snatch PullKnee/Hip Dom GHR F.Squat Explosive GM Drop LungeHoriz push/pull DB plank Row DB incline TRX Hinge Row Bench press

Vertical push/pull Wide Pullup Push Jerk Chins DB push-press

Core Landmine Ab wheel Band press combo Slide SawCore Dynamic Slam Ball TRX pike-saw 1/2 TGU Spiderman PU

Other Finisher ladders/speed Med ball explosives Stadium work

MHPT Pull-down menu Program

MHPT Pull-down menu Program

It’s Not Where you Start, It’s Where you FINISH

You Just Got Better!

Some Video….

• Men’s basketball “Combo” Full body• Football Push• Football Pull• Baseball Modified Full-Body• Volleyball Modified Full-Body (low volume)• Golf Full-Body• Volleyball “Finisher”

•Coachdos.com 1-year review!

DOS CONSULTS:

•What? Training Questions•When? Right after our Seminar!

•Where?Any nearby NYC Bar•Cost$? 1 Beer gets you unlimited questions for the duration of that

beer(approximately 2 ½ -3 minutes)

THANK YOU! And...DO WORK!!!!